Catchup
Wow, long time since last blog! Have been away on holiday, run a parkrun, trained some, invested in a turbo trainer, done some good long runs and some rubbish & stuck it in on the track!
June started with a long run and then went on holiday. 3 days in York where I made the short drive to Leeds parkrun and an awful feeling at about 200m that pace was not with me that early in the morning !! Struggled round in 18.04. Later that evening forced the pace on a steady run from jog to 6:57 down to 6:25 by the end!
On to Centerparcs Nottingham for the week, managed a steady run and a hill session but boozing and peer pressure to spend an afternoon in the jacuzzi meant that I didn't make many miles!
Came home to smash a 5 miler in 6:44 avge at a 152 bpm for 1023 beats per mile and one of my best ever readings for a non-race run!
Paced the Heros Half marathon in 2.00:05 as 2 hour pacer which was hugely rewarding and then threw a very tired 5 miles on top for a decent days mileage and one of the biggest for the year.
On to first track session of the month. 4 x 1000m, 4 x 200m with 200m walk recoveries. This was an exact copy of the first session I ran on 27th July last year and managed to finish the session a couple of seconds faster than that first one which was off the back of a 5k & 10k pb. 3.03 for the last k was the highlight.
3 days off running as the missus was on holiday so i invested in a turbo trainer and ruined my arse doing a steady hour on that. Great training effect and was showed by todays 12 mile session. 6 miles @ 7:20/mm avge into the wind followed by 6 miles of 6:41, 6:40, 6:41, 6:40, 6:35, 6:33. HR a bit high but it was windy!
So thats June to date. 1 race (poor seasons best), 1 brilliant track session (4:45/mm avge for 4.8k), 2 solid 12 milers and 7:23/mm avge with 13.1 of them @ 9:07!!
Racing on Wednesday, not a key race but what I do then will dictate the rest of my month. If it's good I will continue with the master plan (55 miles close to 7/mm), if not I'll re-assess. It's an evening race so no excuses.
Last year in similar shape I ran 16:37 off an easy weekend with 2 doubles and I'll do something similar this week to try and peak.
Plan will be:
Monday - 6 easy @ 7:30, 6 steady @ 7:10
Tuesday - 5 easy @ 7:45, Track session (3 x 400, 3 x 200 floats)
After that it will be resting up for the race and try to get there in A1 shape to do some damage. Racing has been awful in 2011 to date so hopefully get things moving.
June started with a long run and then went on holiday. 3 days in York where I made the short drive to Leeds parkrun and an awful feeling at about 200m that pace was not with me that early in the morning !! Struggled round in 18.04. Later that evening forced the pace on a steady run from jog to 6:57 down to 6:25 by the end!
On to Centerparcs Nottingham for the week, managed a steady run and a hill session but boozing and peer pressure to spend an afternoon in the jacuzzi meant that I didn't make many miles!
Came home to smash a 5 miler in 6:44 avge at a 152 bpm for 1023 beats per mile and one of my best ever readings for a non-race run!
Paced the Heros Half marathon in 2.00:05 as 2 hour pacer which was hugely rewarding and then threw a very tired 5 miles on top for a decent days mileage and one of the biggest for the year.
On to first track session of the month. 4 x 1000m, 4 x 200m with 200m walk recoveries. This was an exact copy of the first session I ran on 27th July last year and managed to finish the session a couple of seconds faster than that first one which was off the back of a 5k & 10k pb. 3.03 for the last k was the highlight.
3 days off running as the missus was on holiday so i invested in a turbo trainer and ruined my arse doing a steady hour on that. Great training effect and was showed by todays 12 mile session. 6 miles @ 7:20/mm avge into the wind followed by 6 miles of 6:41, 6:40, 6:41, 6:40, 6:35, 6:33. HR a bit high but it was windy!
So thats June to date. 1 race (poor seasons best), 1 brilliant track session (4:45/mm avge for 4.8k), 2 solid 12 milers and 7:23/mm avge with 13.1 of them @ 9:07!!
Racing on Wednesday, not a key race but what I do then will dictate the rest of my month. If it's good I will continue with the master plan (55 miles close to 7/mm), if not I'll re-assess. It's an evening race so no excuses.
Last year in similar shape I ran 16:37 off an easy weekend with 2 doubles and I'll do something similar this week to try and peak.
Plan will be:
Monday - 6 easy @ 7:30, 6 steady @ 7:10
Tuesday - 5 easy @ 7:45, Track session (3 x 400, 3 x 200 floats)
After that it will be resting up for the race and try to get there in A1 shape to do some damage. Racing has been awful in 2011 to date so hopefully get things moving.
Comments
Post a Comment